Monday
What is something that is important to you that guides your decision making?
What is a value
What is the practice of focusing your attention, often on your breath or the present moment?
What is meditation
These skills help you get through a crisis without making things worse.
What is distress tolerance skills
These are limits you set to protect your time, energy, and well-being.
What are Boundaries
This style avoids conflict and often doesn’t express needs.
What is passive communication
What is something you work toward that gives your life direction and purpose?
What is a goal
What means your brain can change and form new habits over time?
This DBT skill involves changing your body temperature, like splashing cold water on your face.
What is TIPP
Saying “no” when something is not good for your recovery is an example of this.
What is setting a boundary?
This style can be loud, blaming, or disrespectful.
What is aggressive communication
What does SMART goals stand for?
Specific, Measurable, Attainable, Relevant, and Time-Bound
Naming 5 things you can see, 4 you can feel, and 3 you can hear is this type of skill.
Doing something to take your mind off distress, like watching TV or going for a walk.
What is distraction?
This type of relationship includes respect, honesty, and support.
What is a healthy relationship
This is communication style is clear, respectful, and honest.
What is healthy communication
If you say family is important but never call or show up, these two things are not matching.
What are your values and your actions? or your audio and your visual
Practicing mindfulness regularly helps strengthen this skill.
What is focus (or awareness)?
This skill means accepting reality as it is, even if you don’t like it.
What is radical acceptance?
Feeling responsible for other people’s emotions can be a sign of this issue.
What is poor boundaries or lack of boundaries
Saying “I feel ___ when ___” is an example of this skill.
What are "I" statements
Saying “I’ll fix my whole life today” instead of taking small steps is an example of setting goals that are too this.
What is unrealistic? (accept: too big/overwhelming)
Repeating healthy behaviors can help “rewire” your brain in this positive way.
What is building new habits (or pathways)?
What is self-soothing?
Using your five senses (like listening to music or holding something soft) to calm yourself.
Ignoring your needs to keep other people happy is sometimes called this.
What is people-pleasing?
This skill involves fully focusing on the speaker without interrupting.